When we think about strong bones, calcium is usually the first nutrient that comes to mind. And for good reason. Calcium is an essential building block of bone, but healthy bones require much more than calcium alone. Our bones constantly change throughout our lives. The body is continually breaking down old bone and replacing it with new bone. Nutrition, physical activity, hormones, age, medications and overall health can all influence this process.
The good news is that there are several ways to support bone health at every age. Along with getting enough calcium from your diet, certain nutrients and supplements may play a role, while the right types of exercise can help stimulate bone growth, maintain bone density and reduce the risk of falls and fractures.
Vitamin D
Vitamin D is one of the most important nutrients for bone health because it helps your body absorb calcium from the digestive tract. Without enough vitamin D, your body has a harder time making use of the calcium you consume. Vitamin D also supports muscle function, which is important because strong muscles and good balance can help reduce the risk of falls.
Vitamin D can come from sunlight, certain foods and supplements. Foods such as fatty fish and fortified milk and cereals can provide vitamin D, although it can be difficult for some people to get enough through food alone. A vitamin D supplement may be appropriate for people who do not get enough through their diet or who have low vitamin D levels. Talk with your healthcare provider before starting a supplement, particularly if you take other medications or have a health condition that affects vitamin D metabolism.
Magnesium
Magnesium is involved in hundreds of processes throughout the body, including those related to muscle and nerve function. It also contributes to normal bone structure and mineral metabolism.
Good food sources include nuts, seeds, whole grains, beans and leafy green vegetables. While magnesium supplements are widely available, more is not necessarily better. The body carefully regulates mineral levels, and high doses of supplemental magnesium can cause diarrhea and other gastrointestinal problems. If you are concerned about your magnesium intake, talk with your healthcare provider or pharmacist about whether a supplement is appropriate for you.
Vitamin K
Vitamin K plays a role in the proteins involved in bone formation and mineralization. Leafy green vegetables such as kale, spinach and collard greens are excellent sources of vitamin K.
Vitamin K supplements are sometimes marketed specifically for bone health, but supplementation is not appropriate for everyone. Vitamin K can interfere with certain blood-thinning medications, including warfarin. If you take a prescription medication that affects blood clotting, check with your healthcare provider before taking a vitamin K supplement. For many people, getting vitamin K through a balanced diet is the best approach.
Protein
Protein is generally associated with muscles, but it matters for bones, too. Bone contains a substantial amount of protein, and adequate protein intake supports both bone structure and muscle strength. That connection becomes especially important as we age. Maintaining muscle strength can improve balance and physical function, potentially helping reduce the likelihood of falls that can result in fractures. The National Institute on Aging recommends getting enough protein as part of an overall diet that supports bone health.
Protein can come from foods such as eggs, fish, poultry, dairy products, beans, lentils, tofu, nuts and seeds. Protein supplements may be useful for some people who have difficulty meeting their needs through food, but they are not automatically necessary for everyone.
What About Collagen Supplements?
Collagen has become increasingly popular as a supplement for skin, joints and bone health. Collagen is an important structural protein in the body, including in bone.
Some research has investigated collagen peptides and bone health, but evidence is still developing. Collagen should not be viewed as a replacement for adequate calcium, vitamin D, protein or regular exercise. If you are considering collagen, discuss whether it makes sense for your individual nutritional needs with your healthcare provider or pharmacist.
Exercise
Nutrition provides the raw materials your body needs, but exercise provides an important signal to your bones to stay strong. Bones respond to the stresses placed on them during movement. Regular physical activity can help maintain or increase bone density while also strengthening muscles and improving balance and coordination. For bone health, aim for a combination of weight-bearing exercise, resistance training and balance-focused activities.
Weight-Bearing Exercise
Weight-bearing exercises require you to work against gravity while staying upright. This puts stress on your bones and encourages them to maintain their strength.
Examples include:
Brisk walking
Hiking
Jogging or running
Stair climbing
Dancing
Tennis and other racket sports
Low-impact aerobics
Using an elliptical machine
Higher-impact activities, such as running and jumping, can provide a stronger stimulus for bone health. However, they are not appropriate for everyone. People with osteoporosis, a history of fractures or a high risk of falling may need lower-impact alternatives.
Resistance Training
Resistance training is another important component of a bone-strengthening routine. When muscles work against resistance, they place stress on bones as well.
You can build strength using:
Free weights or dumbbells
Resistance bands
Weight machines
Bodyweight exercises
Squats and lunges
Chair stands
Calf raises
The Bone Health & Osteoporosis Foundation recommends muscle-strengthening exercises two to three days per week, while weight-bearing exercise can be performed for about 30 minutes on most days. The best part is that you don’t need a gym to get started. Simple movements such as repeatedly standing up and sitting down from a sturdy chair can help build functional strength.
Don't Forget Balance Exercises
Strong bones are important, but preventing falls is also a major part of protecting them.
Balance exercises can help improve stability and reduce the risk of falling. Options include:
Tai chi
Standing on one foot while holding a sturdy surface
Heel and toe raises
Certain yoga exercises
Leg-strengthening exercises
Functional movements that mimic everyday activities
Balance training is particularly important as we age because falls are a major cause of fractures.
About Revan Health
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